Is Pelvic Floor Training Right for You?

The Pelvic Floor Program can help if you're experiencing:

• Urinary leaking with cough, sneeze, or exercise
• Pelvic heaviness or prolapse symptoms
• Difficulty controlling gas
• Postpartum recovery needs (wait 12 weeks after vaginal delivery unless you’ve had a pelvic floor muscle injury ruled out by a provider)
• You simply want to build a stronger foundation to support your training

⚠️ Start with our Relaxation-Focused Practice instead if you have:

• Persistent pelvic pain
• Chronic constipation
• Trouble "letting go" of pelvic floor tension
• Ongoing tightness in the pelvic area

Why Your Pelvic Floor Matters

Think of your pelvic floor as the foundation of a house. When it's strong and functioning well, everything above it is more stable. These muscles work 24/7 to:

• Keep you dry when you laugh, sneeze, or jump
• Support your internal organs
• Stabilize your core and spine
• Enhance sexual function
• Help with circulation and lymphatic drainage

Just like any muscle group, your pelvic floor can become weak, tight, or uncoordinated. The good news? With the right training, you can improve how these muscles work—and that's exactly what this program does.

What Makes This Program Different?

This isn't your grandmother's "squeeze and hold" approach. We've designed this program specifically for busy people who need results without spending hours on complicated routines.

Your commitment: 5-10 minutes, 5 days per week for 12 weeks

What you'll work on:

• Strength: Build your foundation with targeted contractions
• Coordination: Quick contractions for leak prevention
• Endurance: Progressive holds for lasting support
• Real-world application: Practice the "knack" and other functional skills

Equipment needed: None! Just you and a few minutes of focus.

Progressive programming: Just like our Daily Workouts, this program builds gradually. You'll start where you're comfortable and progress at your own pace.

Modifications built in: Can't feel anything? Too much tension? We've got you covered with alternatives and troubleshooting throughout the program.

More Than Nothing mindset: Some days you'll nail all 10 minutes. Other days, maybe just 2. Both count. Consistency beats perfection every time.

Your 12-Week Journey

Weeks 1-4: Foundation Phase

• Start with 5-6 second endurance contractions
• Practice finding and feeling your pelvic floor
• Work in gravity-friendly positions (lying down)
• Focus on breathing coordination
• Build awareness of what "contract" and "relax" feel like

Weeks 5-8: Building Phase

• Progress to 6-8 second holds
• Add sitting positions and coordination work
• Mix quick and sustained contractions
• Continue "podium" exercises for endurance

Weeks 9-12: Integration Phase

• Work up to 8-10 second endurance holds, or longer!
  
• Practice in more challenging positions
• Connect your training to daily movements
• Master the "knack" for real-world application
• Prepare for maintenance mode (just 2x/week after completion!)

What to Expect

You'll work through four types of exercises: strength-building holds, quick coordination drills, endurance "podiums," and the functional "knack" technique. Each exercise takes just 1-2 minutes, and video demonstrations walk you through every step.

Can't feel anything at first? Don't worry—this is completely normal and doesn't mean it's not working. Many people need time to connect with these muscles. The program includes multiple techniques to help you build awareness, from position changes to "overflow" practices. Your muscles are probably working even if you can't feel them yet.

Common Questions

Is this okay if I've never had my pelvic floor assessed?

Yes! This program includes clear guidance on how to correctly perform pelvic floor muscle training, troubleshooting options, and when to seek professional help. The exercises themselves have no serious side effects. If symptoms worsen or you have concerns, we always recommend seeing a pelvic health physical or occupational therapist.

Will this work for me?

Research shows pelvic floor muscle training is effective for stress urinary incontinence, can help with prolapse symptoms, and supports both pregnancy preparation and postpartum recovery. Men benefit too—especially for post-prostate surgery recovery, erectile function, and core stability. That said, every body is different. This program gives you the tools to improve pelvic floor function, but if symptoms persist, professional guidance can help identify other contributing factors.

How do I fit this into my day?

That's the beauty of this program—it's designed for real life. Do it while brushing your teeth, during your workout warm up, while watching TV, or even sitting at your desk. No special clothes or equipment needed.

Ready to Start?

Your pelvic floor supports you 24/7—now it's time to return the favor. Remember our motto: More Than Nothing. Even 2 minutes counts. You can't mess this up—just start where you are and build from there.

After 12 weeks, just 2 sessions per week maintains everything you've built. That's the power of consistent, purposeful training.

Street Parking Members: Find the “Pelvic Floor Program” in Extra Programs.

Not yet an SP Member? Join HERE.

Questions? Email [email protected] - our coaching team is here to support you throughout your journey.